Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
The T-bone steak is a premium cut from the short loin, featuring a distinctive T-shaped bone that separates the larger strip loin from the smaller, tender tenderloin. When grilled, it develops a beautifully charred, savory crust while the lean meat inside remains juicy and beefy, offering a satisfying contrast in texture. With nearly 28 grams of high-quality protein per 100 grams and virtually no carbohydrates, it's a powerhouse for muscle maintenance and low-carb diets.
Calorie split: 54% protein · 0% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore the T-bone for its iconic presentation and the luxury of enjoying two distinct cuts—the robust, beefy strip and the buttery tenderloin—in a single steak. It's the centerpiece of classic steakhouse culture, symbolizing celebration and indulgence, with the bone enhancing flavor during cooking and providing a dramatic visual appeal.
⚠️ Watch-outs & how to enjoy it better
While lean, the steak can be high in saturated fat and cholesterol, which may concern those managing heart health. The bone-in cut can also be prone to uneven cooking, potentially leading to overcooked edges if not monitored. To counteract, use a two-zone grilling method (sear over high heat, finish over indirect heat) and consider pairing with fiber-rich vegetables like grilled asparagus or a leafy salad to balance the meal.
Key benefits
- Excellent source of complete protein for muscle repair and growth.
- Rich in iron (heme iron) which is highly bioavailable for preventing anemia.
- Provides zinc, essential for immune function and wound healing.
- Contains B vitamins, especially B12, crucial for nerve function and energy metabolism.
- Naturally low in carbohydrates, suitable for ketogenic and low-carb dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The T-bone and Porterhouse are essentially the same cut from the short loin, but a Porterhouse must have a tenderloin section at least 1.25 inches wide at its widest point, making it larger and more prized.
Full nutrition (USDA data · scales with serving)
| Water | 61.1 g |
| Energy | 212 kcal |
| Energy | 889 kj |
| Protein | 27.9 g |
| Total lipid (fat) | 10.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 219 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 29.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 63.2 mg |
| Betaine | 8.6 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.28 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.34 g |
| MUFA 16:1 c | 0.31 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 4.1 g |
| MUFA 18:1 c | 3.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:2 n-6 c,c | 0.34 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.57 g |
| Fatty acids, total trans-monoenoic | 0.51 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.48 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 82.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.8 g |
| Methionine | 0.78 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.14 g |
FAQ
What's the difference between a T-bone and a Porterhouse steak?
They come from the same section of the cow, but a Porterhouse is cut from further back and must have a larger tenderloin section (at least 1.25 inches wide). This makes the Porterhouse generally larger and more expensive.
How do I grill a T-bone steak perfectly?
Use a two-zone fire: sear the steak over high, direct heat for 3-4 minutes per side to form a crust, then move it to a cooler, indirect heat zone to finish cooking to your desired doneness (130-135°F for medium-rare). Let it rest for 5-10 minutes before slicing.
Is the meat next to the bone safe to eat?
Yes, the meat directly adjacent to the bone is often the most flavorful due to connective tissue and fat rendering during cooking. It's perfectly safe and considered a delicacy by many steak enthusiasts.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.12 kcal/g · 53% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.